STATIONS

15 minute stations

Body Weight, Tension Bands, Dumbbells, Kettlebells.

Perform each exercise in each station continuously for 15 minutes, rest when needed. Rest 90 seconds between stations 

Station #1 BW

• 20 Squats

• 15 Dips

• 20 Sit Ups

• 15 Push Ups

• 15 Burpees

Station #2 DB

• 20 Curls

• 20 Shoulder Press

• 15 Curl/Press

• 15 Front Raise

• 15 Lateral Raises

Station #3 KB, TB

• 15 KB Swing

• 25 KB Deadlift

• 15 TB Standing Kickback

• 15 TB Hydrant

• 20 Burpees

10 Minute Stations

Warm Up 3x25 Bodyweight 

• Squats

• Sit Ups

• Shoulder Taps

*complete 25 reps of each exercise contentiously for 10 minutes (rest when needed)

Repeat as many times as possible!

1) 25 of Each

• Jumping Jax

• Mtn. Climbers

• DB Curls (L)

• DB Curls (R)

• DB Tricep Kickbacks

• Pendulum Lunges

• Calf Raises

10 minute Fusion Stations

Warm Up 3x25 (Bodyweight)

• Squats

• Sit Ups

• Shoulder Taps

AMSAP (As Many Sets As Possible) in 10 Min  *25 Reps of each Exercise

#1

• Jumping Jax

• Mtn Climbers 

• DB Curls

• DB Tricep Kickbacks

• DB Front-to-back Lunges

• DB Calf Raises

#2

• Toe Taps

• Burpees

• DB Bent Row

• DB Front-to-lateral Raise

• DB Sumo Squat

• DB Sissy Squat

#3

• High Knees

• Jump Squats

• DB RDL (L)

• DB RDL (R)

• Pistol Squat L

• Pistol Squat R

#4

• DB Floor Press

• DB Squat/Press

• DB Bulgarian Squats

• DB Deadlift

• DB Press Out

• DB Reverse Curls

15 Minute Fusion Stations

15 Minutes at EACH station- AMSAP(as many sets as possible) with little to no rest. Rest 2 minutes between stations.

Station #1

• 15 Burpees

• 10 Push Ups

• 20 Sit ups

• 15 Dips

• 20 Squats

Station #2

• 30 sec Plank

• 20 Alt. Lunges

• 1 min of Jumping Jax

• 15 Walkouts

• 15 Curls

Station #3

• 30 sec Side Plank R

• 30 sec Side Plank L

• 30 sec of Mtn. Climbers

• 30 sec plank

• 1 min of Skater Lunges

30/30’s & Fusion

30/30/3

30/30/3- perform each exercise for 30 seconds, alternating for a total of 3 minutes. Rest 1 minute between each round.

#1

• Shoulder Press (DB)

• Jumping Jax

#2

• Bent Row (DB)

• Mtn Climbers

#3

• Push Ups

• Jump Squats

#4

• Chest Flyes

• Fast Feet

#5 

• Curls

• Side Lunges

#6

• O.H. Tricep Ext

• Standing Crunches

#7

• Plank 

• Toe Touches

#8 

• V-Ups

• X-Ups

30/30/3

30/30/3- perform each exercise for 30 seconds, alternating for a total of 3 minutes. Rest 1 minute between each round.

#1

• Shoulder Press

• Jumping Jax

#2

• Bent Row

• Mtn Climbers

#3

• Push Ups

• Jump Squats

#4

• Chest Flyes

• Fast Feet

#5 

• Curls

• Side Lunges

#6

• O.H. Tricep Ext

• Standing Crunches

#7

• Plank 

• Toe Touches

#8 

• Alt. V-Ups

• X-Ups

30/30/3 Fusion

Perform each exercise for 30 seconds, alternating with no rest for 3 minutes. Rest 60-90 seconds in between ciecuits.

• Jumping Jax

• Squats

#2

• Plank

• Bicycles

#3

• Split Lunge L

• Split Lunge R

DB 30/30/5 x2

Perform each exercise for 30 seconds, alternating with no rest for 5 minutes.

#1

• Deadlift

• Alt. Lunges

#2

• Squats

• Curl/Press

#3

• Woodchoppers

• Side Lunges

Bodyweight Power 30/30/3

30/30/3- perform each exercise for 30 seconds, alternating for a total of 3 minutes. Rest 1 minute between each round.#1

• Side Lunge

• Reverse Lunge

#2

• Reach Through

• In/Outs

#3

• Alt. Leg Raises

• Toe Touches

#4

• Skater Lunges

• Jumping Jax

#5

• Body Ups

• Plank Builds

#6

• Side Punches

• Burpees

Super Fusion 30/30/3

30/30/3- perform each exercise for 30 seconds, alternating for a total of 3 minutes. Rest 1 minute between each round.Round #1

• DB Squat/Press

• DB Alt Lunge/Curl

Round #2

• Body Ext

• Mtn Climbers

Round#3

• Ball to the Wall

• Ball Slam

Round#4

• Ball Slam

• Step Ups

Round#5

• Bosu Shuffle

• Bosu Toe Taps

Round#6

• Shoulder Taps

• Bicycles

Round#7

• DB Curl L

• DB Curl R

Round#8 

• Sit Ups

• Leg Lifts

Dumbbell & Bodyweight 30/30/5

WARM UP

• 5x25 Squats

30/30/5- perform each exercise for 30 seconds continuously for 5 minutes. Rest 1 minute between rounds.

#1

• Squat

• Alt Lunge

#2 

• Arnold Press 

• Reverse Flye

#3

• Sit Ups

• Leg Lifts

#4 

• Step Back Jacks

• Single Leg Squats

#5

• Push Ups

• Speed Curls

Tabatas- 20 seconds of work, 10 seconds of rest. Rest 1 minute and then repeat with the 2nd exercise.

• Ball to the Wall

• Windmills

60/10 Fusion

Perform each exercise for 1 minutes resting 15 seconds between each exercise. repeat each circuit 2 times

BW 60/10

• Squats 

• Push Ups

• Sit Ups

• Alt Lunge

• Jump Jax

• Toe Touches

• R. Twist

• High Knees

• Lying Body Ext

• Burpees

Circuit 60/10

• Elliptical

• Standing Crunches

• Curl

• BOSU Shuffle 

• Leg Raises

• Ball Transfer

• B.T.T.W

• Power R. Twist

• Lat Pull

• Suplex

Fusion Gym Workout

40 reps

• Push Ups

• Shoulder Taps

• Toe Touches

100 reps

• Bicycles

• Mtn. Climbers

*500 meter Run* on treadmill

5x10 Machine

• Chest Press

• Cable Alt. Shoulder Press

• Lat Pull

*500 meter Run*

Dumb Bell

50

• Russian Twist

• Pull Thru

20

• Slow Woodchoppers

• Bookshelf (L/R)

*500 meter Run*

25

• Ball Slam

• B.T.T.W

• Kickouts

15

• Supermans

Ball Tabatas 

Perform a tabata of each exercise (20/10x8)

• Ball to the Wall

• Power (L/R)

• Slam

• Side to Side Bounce

• Suplex

30/30/3

30/30/3- perform each exercise for 30 seconds, alternating for a total of 3 minutes. Rest 1 minute between each round.

#1

• High Knees

• Squat Jumps

#2

• KB Single Swing L

• Kb Single Swing R

#3

• Cable Twist L

• Cable Twist R

#4

• Power Raise L

• Power Raise R

30 of Each

• DB Squat Press

• DB Snatch

• Alt Swing

• Lat Swing

Strength & Conditioning Fusion Workout

Warm Up

100

• Squats

• Jumping Jax

BW 3x15

• Alt. Lunges

• Jumping Jax

30/30/3

• side to side Hurdles jumps

• Side to side hurdle burpees

BOSU Tabatas

1. Lateral Shuffle

2. Toe Taps

3. Cone Shuffle

DB 30/30/3

• Curls

• Press

• Curl & Press

1 Min DB Carries

• 10 lbs (OH)

• 20 lbs (OH)

• 24 lbs

• 30 lbs

• 40 lbs

Circuits

Bodyweight Circuits

AMSAP (As Many Sets As Possible) in 10 Min.

Set 1- perform each exercise with prescribed reps repeatedly with little to no rest.

• 10 Burpees

• 10 Reverse Lunges (per side)

• 10 Push Ups

• 20 Crunches/Sit Ups

• 15 Tricep Ext

Rest 30-90 seconds

_______________________________

Set 2-perform each exercise with prescribed reps repeatedly with little to no rest.

• 30 Mtn. Climbers OR Skater Lunges

• 25 Squats

• 15 Pike Press

• 40 Bicycles

• 10 Plank Hip Dips

Rest 30-90 seconds

_______________________________

Set 3-perform each exercise with prescribed reps repeatedly with little to no rest.

• 25 Jumping Jax

• 10 Side Lunges (per side)

• 10-20 Bench Dips

• 10-20 Toe Touches

• 5-10 T-Plank L

• 5-10 T- Plank R

Rest 30-90 seconds

_______________________________

30/30/3 Finisher- 30/30/3- perform each exercise for 30 seconds, alternating for a total of 3 minutes. Rest 1 minute between each round.

• Crunches

• Supermans

Rest 1 minute

• Leg Lifts

• Push Ups

BodyWeight Tabatas

Warm-up 30 seconds each exercise

• Jog

• Jumping Jax

• Butt Kickers

• Jump Rope

• High Knees

• Squats

• Walk Outs

Tabatas

#1

• Jumping Jax

• Plank Jax

• Step Back Jax

• Cross Jax

• Repeat

#2

• Pulsing Squats

• Squat Jumps

• Pulse Sumo Squats

• Sumo Squat Jumps

• Repeat

#3

• Split Lunge L

• Jump Lunges

• Split Squat R

• Jump Lunges

• Repeat

#4

• Burpees

• Plank Jax

• Push Ups

• Plyo Push Up

• Repeat

#5

• Standing Knee to Elbow L

• Standing Knee to Elbow R

• Side Plank Raise L

• Side Plank Raise R

• Repeat

Bodyweight & Dumbbell 45/10

WARMUP

• 3x25 Squats

• 3x15 Push Ups

45/10- perform each exercise for 45 seconds resting 15 seconds between each exercise. 10 exercises = 1 round. Perform 2 rounds. USE LIGHT TO MEDIUM WEIGHT

• High Knees

• DB Russian Twist

• Mtn Climbers

• DB Alt. Wood Choppers

• Plank Builds

• Alt. T-Planks

• Buzz Saw

• Alt. Plank Arm Raises

• Half Burpees

• Push Ups

45/15/10-perform each exercise for 45 seconds resting 15 seconds between each exercise. 10 exercises = 1 round. Perform 2 rounds. USE LIGHT TO MEDIUM WEIGHT

• DB Thrusters

• Everest Climbers

• DB Bookshelf L

• DB Burpees

• DB Bookshelf R

• Jump Squats

• DB RDL L

• Jumping Jax

• DB RDL R

• Jump Lunges

3 minutes

• 1-2 High Knees

60/10 Gym Workout

perform each exercise for 1 minute resting 15 seconds between each. Rest 1 minute between rounds. Repeat 3-5 times.

• Alt Reverse Lunge (55/33)

• Rower

• DB Squat Jumps

• Med Ball Sit Up (20/15)

• Ski ERG

• Farm Carry (60/40)

• Jump Jax

• Suplex

• KB Swings

• Burpees (45/33)

Dumbbell 60/10

Perform each exercise for 1 minute resting 15 seconds between each exercise. rest 1 minute and repeat circuit 1-4 times

1. DB Deadlift/High Row

2. DB Russian Twist

3. DB Squat/Press

4. Jumping Jax

5. DB Alt Lunge

6. DB Woodchoppers

7. DB Press Out

8. DB Deadlift

9. DB Round the World

10. Burpees

45/10/15 Dumbbell & BodyWeight Fusion

WARMUP

• 3x25 Squats

• 3x15 Push Ups

You’ll need an interval timer for this workout. Perform each exercise for 45 seconds resting 15 seconds in between each. Rest 60-90 seconds in between each circuit

Circuit #1

• High Knees

• DB Russian Twist

• X- Mtn Climbers

• DB Alt. Wood Choppers

• Plank Builds

• Alt. T-Planks

• Buzz Saw

• Alt. Plank Arm Raises

• Half Burpees

• Push Ups

Circuit #2

• DB Thrusters

• Everest Climbers

• DB Bookshelf L

• DB Burpees

• DB Bookshelf R

• Jump Squats

• DB RDL L

• Jumping Jax

• DB RDL R

• Jump Lunges

3 minute Finisher

• 1-2 High Knees

AMTAP Workout #1

Warm Up

1 mile on treadmill

Main Workout

Perform 25 reps of each exercise.

-KB Swing

-DB Curl, Squat, Press

-Deadlift Curl

-Side to Side Med Ball Bounce

-Suplex

45/10/15 Circuit #1

Warm Up

Perform 50-100…

-squats

-Jumping Jax

-Mountain Climbers

-Bicycles

Main Workout

You’ll need an interval timer for this workout. Perform each exercise for 45 seconds resting 15 seconds in between each. Rest 60-90 seconds in between each circuit

-DB Step Ups

-DB Squat & Press

-DB Deadlift/Curl

-Ball Slam

-Plank

-Bicycles

-Body Extensions

-Suplex

-KB Swing

-S/S Med ball Bounce